Mon 11th Mar 2019 at 6:00pm by Rich963
Run > Intervals
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Time
43:57
-
Miles 4.68
-
Min/mi 9:23
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Pacing
75%
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WAVA
47.12
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Stride(cm)
107
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Cals
523
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Cadence
161
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BPM
127
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%MHR
72
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B/mi 1189
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Asc(m)
32
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.39m - 5:00(12:52/m) 103/128bpm 45cal 4.66/6.41mph
2) 0.7m - 6:10(8:45/m) 126/133bpm 80cal 6.85/7.97mph
3) 0.19m - 2:05(10:45/m) 130/137bpm 26cal 5.58/6.91mph
4) 0.15m - 1:02(6:42/m) 128/139bpm 13cal 8.95/9.62mph
5) 0.17m - 1:52(10:49/m) 129/134bpm 23cal 5.55/9.06mph
6) 0.17m - 1:01(6:03/m) 136/139bpm 14cal 9.91/10.56mph
7) 0.12m - 1:36(12:57/m) 130/135bpm 19cal 4.64/10.16mph
8) 0.16m - 1:02(6:15/m) 138/150bpm 14cal 9.59/9.96mph
9) 0.18m - 1:59(11:14/m) 135/148bpm 27cal 5.34/9.77mph
10) 0.16m - 1:01(6:12/m) 135/140bpm 14cal 9.68/10.37mph
11) 0.19m - 2:00(10:37/m) 131/137bpm 25cal 5.65/9.77mph
12) 0.16m - 1:01(6:30/m) 129/136bpm 12cal 9.24/9.48mph
13) 0.18m - 2:00(10:59/m) 127/131bpm 22cal 5.46/9.33mph
14) 0.16m - 1:00(6:12/m) 126/130bpm 11cal 9.68/10.02mph
15) 0.18m - 2:02(11:21/m) 129/133bpm 23cal 5.28/9.85mph
16) 0.16m - 1:00(6:17/m) 134/141bpm 13cal 9.54/10.12mph
17) 0.15m - 1:39(10:53/m) 135/142bpm 21cal 5.51/9.85mph
18) 0.18m - 1:01(5:47/m) 135/141bpm 13cal 10.37/10.79mph
19) 0.91m - 9:27(10:20/m) 129/139bpm 108cal 5.81/10.44mph
===
1) 0.39m - 5:00(12:52/m) 103/128bpm 45cal 4.66/6.41mph
2) 0.7m - 6:10(8:45/m) 126/133bpm 80cal 6.85/7.97mph
3) 0.19m - 2:05(10:45/m) 130/137bpm 26cal 5.58/6.91mph
4) 0.15m - 1:02(6:42/m) 128/139bpm 13cal 8.95/9.62mph
5) 0.17m - 1:52(10:49/m) 129/134bpm 23cal 5.55/9.06mph
6) 0.17m - 1:01(6:03/m) 136/139bpm 14cal 9.91/10.56mph
7) 0.12m - 1:36(12:57/m) 130/135bpm 19cal 4.64/10.16mph
8) 0.16m - 1:02(6:15/m) 138/150bpm 14cal 9.59/9.96mph
9) 0.18m - 1:59(11:14/m) 135/148bpm 27cal 5.34/9.77mph
10) 0.16m - 1:01(6:12/m) 135/140bpm 14cal 9.68/10.37mph
11) 0.19m - 2:00(10:37/m) 131/137bpm 25cal 5.65/9.77mph
12) 0.16m - 1:01(6:30/m) 129/136bpm 12cal 9.24/9.48mph
13) 0.18m - 2:00(10:59/m) 127/131bpm 22cal 5.46/9.33mph
14) 0.16m - 1:00(6:12/m) 126/130bpm 11cal 9.68/10.02mph
15) 0.18m - 2:02(11:21/m) 129/133bpm 23cal 5.28/9.85mph
16) 0.16m - 1:00(6:17/m) 134/141bpm 13cal 9.54/10.12mph
17) 0.15m - 1:39(10:53/m) 135/142bpm 21cal 5.51/9.85mph
18) 0.18m - 1:01(5:47/m) 135/141bpm 13cal 10.37/10.79mph
19) 0.91m - 9:27(10:20/m) 129/139bpm 108cal 5.81/10.44mph
5:00 6:10 2:05 1:02 1:52 1:01 1:36 1:02 1:59 1:01 2:00 1:01 2:00 1:00 2:02 1:00 1:39 1:01 9:27
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 47 | 47 | 12:27 | 87 81-93 | 1083 | 124 120-128 | 0/0 |
0.13 | 1:44 | 57 | 15:11 | 88 86-93 | 1336 | 125 122-128 | 0/1 |
0.19 | 2:50 | 1:07 | 17:50 | 102 89-119 | 1819 | 146 124-160 | 0/1 |
0.25 | 3:37 | 46 | 12:19 | 117 113-121 | 1441 | 157 154-160 | 0/1 |
0.31 | 4:17 | 40 | 10:43 | 120 118-121 | 1285 | 156 156-158 | 0/1 |
0.38 | 4:51 | 34 | 9:06 | 122 117-128 | 1110 | 156 156-158 | 1/0 |
0.44 | 5:25 | 34 | 8:58 | 120 113-128 | 1075 | 157 156-160 | 1/0 |
0.50 | 6:00 | 35 | 9:20 | 120 118-123 | 1121 | 161 158-162 | 0/0 |
0.56 | 6:34 | 35 | 9:14 | 120 117-123 | 1107 | 160 160-160 | 0/2 |
0.63 | 7:05 | 30 | 8:07 | 125 118-130 | 1014 | 160 158-162 | 0/0 |
0.69 | 7:38 | 33 | 8:48 | 130 128-133 | 1144 | 160 158-162 | 1/1 |
0.75 | 8:11 | 34 | 9:03 | 129 128-130 | 1167 | 160 158-160 | 0/1 |
0.81 | 8:44 | 33 | 8:41 | 125 124-127 | 1085 | 160 158-162 | 1/0 |
0.88 | 9:16 | 32 | 8:31 | 129 125-132 | 1100 | 161 158-162 | 1/0 |
0.94 | 9:48 | 32 | 8:38 | 129 128-130 | 1114 | 161 160-162 | 1/0 |
1.00 | 10:21 | 32 | 8:40 | 129 127-130 | 1117 | 161 160-162 | 0/2 |
1.06 | 10:54 | 33 | 8:45 | 127 126-129 | 1111 | 161 160-162 | 0/1 |
1.13 | 11:38 | 44 | 11:43 | 125 119-129 | 1464 | 143 124-162 | 0/0 |
1.19 | 12:15 | 38 | 10:06 | 130 118-136 | 1313 | 156 154-158 | 0/0 |
1.25 | 12:53 | 37 | 9:56 | 133 130-136 | 1320 | 154 152-156 | 1/0 |
1.31 | 13:24 | 32 | 8:28 | 137 134-139 | 1161 | 161 154-178 | 1/0 |
1.38 | 13:50 | 25 | 6:44 | 126 122-136 | 847 | 181 178-182 | 0/1 |
1.44 | 14:15 | 25 | 6:41 | 126 122-130 | 841 | 182 178-184 | 0/1 |
1.50 | 14:58 | 43 | 11:29 | 127 124-130 | 1458 | 150 122-178 | 0/0 |
1.56 | 15:37 | 39 | 10:31 | 130 127-132 | 1368 | 154 152-156 | 1/0 |
1.63 | 16:13 | 35 | 9:25 | 133 129-137 | 1253 | 159 152-172 | 0/0 |
1.69 | 16:35 | 23 | 6:03 | 134 131-138 | 810 | 185 176-190 | 0/1 |
1.75 | 16:58 | 22 | 5:57 | 137 136-139 | 815 | 193 190-194 | 1/0 |
1.81 | 17:39 | 41 | 10:55 | 133 127-136 | 1453 | 158 122-192 | 0/1 |
1.88 | 18:24 | 46 | 12:14 | 127 126-131 | 1554 | 152 122-246 | 0/1 |
1.94 | 18:58 | 34 | 9:03 | 132 129-136 | 1194 | 167 150-186 | 2/0 |
2.00 | 19:21 | 23 | 6:06 | 134 130-136 | 817 | 192 186-198 | 0/0 |
2.06 | 19:44 | 23 | 6:10 | 146 138-149 | 899 | 195 192-198 | 0/0 |
2.13 | 20:35 | 51 | 13:33 | 140 133-147 | 1896 | 138 118-194 | 0/0 |
2.19 | 21:11 | 36 | 9:33 | 129 125-131 | 1232 | 152 122-158 | 0/1 |
2.25 | 21:47 | 36 | 9:44 | 131 128-133 | 1275 | 156 152-158 | 0/1 |
2.31 | 22:11 | 24 | 6:16 | 136 132-139 | 852 | 193 184-200 | 1/0 |
2.38 | 22:34 | 23 | 6:06 | 136 133-140 | 830 | 199 198-200 | 1/0 |
2.44 | 23:11 | 37 | 9:56 | 131 128-133 | 1301 | 168 122-198 | 0/0 |
2.50 | 23:47 | 36 | 9:38 | 132 126-137 | 1272 | 155 154-156 | 0/0 |
2.56 | 24:24 | 37 | 9:54 | 131 129-134 | 1296 | 156 156-156 | 0/1 |
2.63 | 24:56 | 32 | 8:34 | 130 128-133 | 1113 | 167 154-192 | 1/0 |
2.69 | 25:21 | 25 | 6:36 | 130 127-136 | 858 | 199 198-200 | 0/0 |
2.75 | 25:46 | 25 | 6:36 | 128 126-130 | 845 | 198 196-198 | 0/0 |
2.81 | 26:31 | 46 | 12:10 | 127 123-130 | 1546 | 145 120-198 | 0/1 |
2.88 | 27:13 | 41 | 11:00 | 126 124-128 | 1385 | 148 124-156 | 0/1 |
2.94 | 27:48 | 35 | 9:21 | 128 126-131 | 1196 | 158 154-168 | 1/0 |
3.00 | 28:11 | 24 | 6:18 | 128 127-129 | 807 | 194 184-200 | 0/0 |
3.06 | 28:35 | 24 | 6:22 | 125 120-128 | 795 | 200 198-202 | 0/1 |
3.13 | 29:11 | 36 | 9:34 | 126 121-129 | 1206 | 186 122-200 | 0/0 |
3.19 | 29:59 | 48 | 12:41 | 130 123-133 | 1649 | 130 122-158 | 0/0 |
3.25 | 30:35 | 37 | 9:48 | 130 127-132 | 1274 | 156 156-156 | 1/0 |
3.31 | 31:03 | 28 | 7:26 | 130 127-134 | 967 | 169 156-194 | 0/1 |
3.38 | 31:26 | 23 | 6:03 | 137 133-141 | 829 | 197 194-200 | 0/0 |
3.44 | 31:50 | 24 | 6:25 | 133 132-135 | 854 | 197 196-198 | 0/0 |
3.50 | 32:32 | 41 | 11:02 | 133 128-140 | 1467 | 147 120-158 | 0/0 |
3.56 | 33:12 | 41 | 10:52 | 139 134-141 | 1511 | 154 152-156 | 0/0 |
3.63 | 33:41 | 29 | 7:45 | 134 131-137 | 1038 | 175 152-200 | 0/0 |
3.69 | 34:03 | 22 | 5:52 | 138 135-140 | 809 | 200 200-202 | 1/0 |
3.75 | 34:25 | 21 | 5:40 | 133 131-136 | 753 | 200 200-202 | 1/0 |
3.81 | 35:18 | 54 | 14:19 | 128 118-134 | 1832 | 144 118-200 | 0/1 |
3.88 | 35:58 | 39 | 10:30 | 132 125-137 | 1387 | 150 120-158 | 0/0 |
3.94 | 36:33 | 35 | 9:21 | 133 131-138 | 1244 | 158 156-160 | 1/0 |
4.00 | 37:08 | 35 | 9:28 | 130 129-132 | 1231 | 157 156-158 | 1/0 |
4.06 | 37:44 | 36 | 9:32 | 129 126-134 | 1231 | 157 156-158 | 0/0 |
4.13 | 38:21 | 37 | 9:55 | 128 126-129 | 1269 | 155 154-158 | 1/0 |
4.19 | 39:02 | 41 | 10:50 | 128 127-129 | 1386 | 156 154-156 | 1/0 |
4.25 | 39:35 | 34 | 8:59 | 128 127-129 | 1150 | 156 154-158 | 0/1 |
4.31 | 40:08 | 33 | 8:48 | 128 127-133 | 1127 | 157 156-158 | 1/0 |
4.38 | 40:47 | 38 | 10:11 | 130 129-133 | 1323 | 158 156-160 | 0/0 |
4.44 | 41:22 | 35 | 9:23 | 130 128-131 | 1219 | 157 156-158 | 0/0 |
4.50 | 42:01 | 39 | 10:20 | 129 126-131 | 1333 | 156 154-158 | 0/0 |
4.56 | 42:39 | 39 | 10:18 | 126 124-127 | 1297 | 156 154-158 | 0/1 |
4.62 | 43:19 | 40 | 10:38 | 127 124-131 | 1350 | 156 156-158 | 1/0 |
4.68 | 43:57 | 38 | 12:17 | 129 126-131 | 1584 | 144 114-156 | 0/1 |
Heart
127/149max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 32m,
Range 6m, Flat prediction 43:57
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
161 (246 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 83.0 | 167 | 4.2 | 36:30 | 8:40 |
Walk | 16.6 | 122 | 0.5 | 7:18 | 15:40 |
Still | 0.3 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:15 | 8:15 | 48.61 |
5km | 28:11 | 9:04 | 48.37 |
5M | 47:13 | 9:27 | 46.89 |
10km | 59:46 | 9:37 | 46.20 |
10M | 1:40:07 | 10:01 | 45.52 |
Half | 2:14:10 | 10:15 | 44.56 |
20M | 3:32:15 | 10:37 | 44.63 |
Mara | 4:44:27 | 10:51 | 44.41 |
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